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Vitamins and Minerals. What are vitamins and minerals?
A brief explanation:
Vitamins:
Vitamins are substances derived from plants and animals that are needed in small amounts in the
body. These micronutrients are not a source of energy to the body but some are heavily involved in
converting macronutrients (carbohydrates, protein, fats) into usable forms of energy. They are
necessary for the normal growth, maintenance and repair of the body.
Vitamins can also function as coenzymes in the body. That means they help enzymes do their job of
promoting all of the body's biochemical reactions. Enzymes are so essential that out of the trillions
of chemical activities occurring in your body, none would be possible without them. Enzymes are
especially critical in nerve transmission, blood formation, muscle contraction, protein metabolism and
energy production. In addition, vitamins are so necessary that every organ in the body won't be able
to function without them.
In general, the body can't make vitamins and so it is extremely important they are obtained from
your diet or vitamin supplements. There are two exceptions however; vitamin D, which can be obtained
through sunlight and niacin (B3), which can be made inefficiently from an amino acid (l-tryptophan).
Vitamins can be broken down into two groups; fat-soluble (A, D, E and K) and water-soluble. Fat
soluble vitamins are absorbed with the assistance of dietary fats and are stored in the body's
tissues. The fact that they are stored in the body is significant because toxic levels can accumulate
if some vitamins are consumed consistently and in high amounts. The ones to watch out for in
particular are A, D and K, too much can be problematic.
The water-soluble vitamins on the other hand, are excreted by the body through urination and
perspiration and are unlikely to buildup in the body. This again is significant because that means that
we need to make sure that we are consuming these vitamins on a regular basis. This is especially true
for Vitamins B and C.
FAT SOLUBLE VITAMINS
Vitamin A, a fat-soluble vitamin, is primarily found in liver, eggs, cheese, butter, and milk, yellow,
orange or dark green vegetables or fruits. Beta-carotene is converted from the orange and yellow
fruits and vegetables, as the body needs it. Vitamin A assists in the formation and maintenance of
healthy skin, hair, vision, bone growth, teeth development and reproduction and mucous membranes.
The absence of this vitamin can lead to night blindness and dryness of eyes; rough skin and infection
of mucous membranes, impaired bone growth and tooth enamel. Megadoses can cause blurred vision,
loss of appetite, headaches, skin rashes, nausea, fatigue, joint pain, liver damage, insomnia, abnormal
bone growth, menstrual irregularities, hair loss and injury to the brain and nervous system. Excessive
exposure to beta-carotene can cause yellowing of the skin.
Vitamin D (sunshine vitamin) is found in cheese, butter, margarine, cream, fortified milk, egg yolk,
liver, tuna, salmon and fortified cereals. The body can synthesize vitamin D when exposed to sunshine.
Ten to fifteen minutes of sunshine three times weekly is adequate enough to produce the body’s daily
requirement of vitamin D. Vitamin D is essential for the growth and maintenance of teeth and bones
and the absorption of calcium and phosphorus. Lack of vitamin D causes rickets in children, stunted
bone and tooth growth, softening of bones, muscle spasms and twitching. Megadoses in infants cause
calcium deposits in kidneys and excessive calcium in the blood, deafness, nausea, loss of appetite,
kidney stones, fragile bones, high blood pressure, high blood cholesterol and increased lead
absorption.
Vitamin E is found in vegetable oils, margarine, wheat germ, whole grain cereals, bread, liver, dried
beans, green leafy vegetables, nuts, corn, and seeds. Vitamin E helps in the formation of red blood
cells, muscles and other tissues. It protects vitamin A and essential fatty acids and is an antioxidant.
Not many risks have been detected in the absence of vitamin E in the body but megadoses to vitamin
E have caused headaches, blurred vision, extreme fatigue, muscle weakness and destroyed vitamin K
in the gut.
Vitamin K is found in cabbage, cauliflower, spinach, peas, potatoes, cereals, liver and other green leafy
vegetables. Vitamin K is known as a clotting vitamin and helps main normal bone metabolism. Lack of
vitamin K may cause hemorrhage, loss of calcium and jaundice.
WATER SOLUBLE VITAMINS
Vitamin C is found in citrus fruits, tomatoes, strawberries, melon, green peppers, potatoes, broccoli
and dark green vegetables. Vitamin C promotes healthy teeth and gums and the helps in the
absorption of iron and the maintenance of connective tissue and wound healing. It may also block the
formation of cancer causing nitrosamines. Lack of vitamin C causes scurry, bleeding gums,
degenerating muscles, wounds that won’t heal, loose teeth, brown, dry, and rough skin, loss of
appetite, irritability and weight loss. Megadoses of vitamin C can cause diarrhea, kidney and bladder
stones, urinary-tract irritation, breakdown of red blood cells in persons who have a genetic disorder
and may induce B12 deficiency.
Vitamin B1 (Thiamin) is found in pork (especially ham), oysters, whole-grain and enriched cereals,
pasta and bread, wheat germ, oatmeal, peas, and lima beans. Thiamin helps release energy from
carbohydrates and helps the function of the heart, healthy nerve cells and the brain. Lack of thiamin
can cause Beriberi: mental confusion, muscular weakness, swelling of the heart and leg cramps.
Vitamin B2 (Riboflavin) is found in liver, milk, eggs, dried beans, peas, dark-green vegetables, pasta,
bread, mushrooms and whole-grain and enriched cereals. Riboflavin works with other B vitamins and is
important for body growth and red blood cells, and the release of carbohydrates. Lack of riboflavin
may cause skin disorders around the nose and lips, cracks and corners of the mouth and sensitivity of
eyes to light.
Vitamin B3 (Niacin) is found in liver, poultry, tuna, eggs, whole-grain and enriched cereals, pasta,
bread, nuts lean meats and legumes. The body can convert tryptophan in protein to niacin. Niacin
participates with thiamin and riboflavin in facilitating energy production in cells and helps in
synthesizing the antibodies in the immune system. Lack of niacin causes pellagra: skin disorders,
diarrhea, mental confusion, irritability, mouth swelling and smooth tongue. Megadoses of niacin may
cause duodenal ulcers, abnormal liver function, elevated blood sugar, and excessive uric acid in blood
possibly leading to gout.
Vitamin B6 (Pyroxidine) is found in whole-grain cereals and bread, liver, avocados, spinach, green
beans, bananas, fish, poultry, meats, nuts, potatoes, and green leafy vegetables. Vitamin B6 aids in the
absorption of protein, helps the body use fats and the formation of red blood cells. Lack of vitamin
B6 can cause skin disorders, smooth tongue, convulsions, dizziness, nausea, anemia and kidney stones.
Vitamin B12 is found only in animal foods: liver, kidneys, meat, fish, eggs, milk, oysters and nutritional
yeast. Like the other B vitamins, it is important for metabolism and helps with red blood cell
formation and maintenance of the central nervous system. Lack of B12 causes pernicious anemia, pale
skin and mucous membranes, numbness and tingling in the fingers and toes, loss of balance and
weakness and pain in arms and legs. At risk are strict vegetarians who eat no meat, persons who have
had part of their stomach removed, or those with a genetic inability to absorb this vitamin.
Folacin (folic acid) is found in liver, kidneys, dark-green leafy vegetables, wheat germ, dried beans
and peas. Folacin acts with B12 in the formation of hemoglobin of red blood cells. It is necessary for
the synthesis of DNA and tissue and bone growth in cell production. Lack of folacin may cause
megaloblastic anemia, enlarged blood cells, smooth tongue, and diarrhea. During pregnancy it may
cause loss of fetus or fetal abnormalities. Women on oral contraceptives need extra folacin.
Pantothenic acid is found in all plants and animals. It is also made by intestinal bacteria. It is
essential for the metabolism of food and the synthesis of hormones and cholesterol. Lack of
pantothenic acid can cause severe abdominal cramping, vomiting, fatigue, difficulty sleeping and
tingling in hands and feet. It can possibly cause a thiamin deficiency.
Biotin is found in egg yolk, liver, kidneys, green beans, and dark-green leafy vegetables. It is also
made by microorganisms in the intestinal tract. It is essential for the metabolism of proteins and
carbohydrates and the synthesis of hormones and cholesterol. Large amounts of egg whites can
destroy biotin causing loss of appetite, nausea, vomiting, pallor, depression, fatigue and muscle pain.
Cooked egg white has no harmful effect.
Free radicals, what they are and what they do!
Some free radicals arise normally during metabolism. Sometimes the body’s immune
system’s cells purposefully create them to neutralize viruses and bacteria. However,
environmental factors such as pollution, radiation, cigarette smoke and herbicides
can also spawn free radicals. Normally, the body can handle free radicals, but if
antioxidants are unavailable, or if the free-radical production becomes excessive,
damage can occur. Of particular importance is that free radical damage accumulates
with age.
The vitamins C and E, are thought to protect the body against the destructive
effects of free radicals. Antioxidants neutralize free radicals by donating one of
their own electrons, ending the electron-"stealing" reaction. The antioxidant
nutrients themselves don’t become free radicals by donating an electron because
they are stable in either form. They act as scavengers, helping to prevent cell and
tissue damage that could lead to cellular damage and disease.
Vitamin E – The most abundant fat-soluble antioxidant in the body. One
of the most efficient chain-breaking antioxidants available. Primary
defender against oxidation. Primary defender against lipid peroxidation
(creation of unstable molecules containing more oxygen than is usual).
Vitamin C – The most abundant water-soluble antioxidant in the body.
Acts primarily in cellular fluid. Of particular note in combating freeradical formation caused by pollution and cigarette smoke. Also helps
return vitamin E to its active form.
The Antioxidants and Disease Prevention
Heart Disease – Vitamin E may protect against cardiovascular disease by defending against LDL
oxidation and artery-clogging plaque formation.
Cancer – Many studies have correlated high vitamin C intakes with low rates of cancer,
particularly cancers of the mouth, larynx and esophagus.
The Lesson: Eat Your Fruits and Vegetables!
The antioxidants are believed to help protect the body from free-radical damage.
But before you go out and stock your pantry with mega-doses of these vitamins, be
warned: more is not always better. The long-term effect of large doses of these
nutrients has not been proven. Other chemicals and substances found in natural
sources of antioxidants may also be responsible for the beneficial effects.
Unfortunately Most people do not have a really balanced diet, so this is where a good
Multi vitamin/mineral capsule may be worthwhile taking.
The Glycemic Index:
The glycemic response of a food is a measure of the food's ability to elevate blood
sugar. The glycemic response is influenced by the amount of food you eat, its fiber
content, fat content or amount of added fat, and the way the food is prepared.
Highly glycemic carbohydrates are best consumed during and after exercise. They
enter the bloodstream quickly and are readily available for fueling exercising
muscles.
Low glycemic carbohydrates enter the bloodstream slowly and are best eaten before
exercise. They provide sustained longer-term energy, and help maintain stable blood
sugar levels during extended exercise periods (greater than one hour).
Highly Glycemic Foods
Moderately Glycemic Foods
Low Glycemic Foods
Glucose
100
Orange Juice
57
Apple
36
Baked Potato
85
White Rice
56
Pear
36
Corn Flakes
84
Popcorn
55
Skim Milk
32
Cheerios
74
Corn
55
Green Beans
30
Graham Crackers
74
Brown Rice
55
Lentils
29
Honey
73
Sweet Potato
54
Kidney Beans
27
Watermelon
72
(Ripe) Banana
50
Grapefruit
25
White Bread/Bagel
70-72
Orange
43
Barley
25
Table Sugar
65
Apple Juice
Raisins
64
41